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Workouttaper
Ability Level:Lap Swimmer
Type:General
Course:SC Yards
Duration:60 Minutes
Distance:4,000
AuthorJerry Casey
Submitted By:Jerry Casey
Club:Grand Rapids Swimming Team
Club/Author Info:
Set Category Set Description Set Intervals
Warm-up 10 to 15 min of stretching
swim 200 yards
kick 200 yards
pull 200 yards
Swim - 1 x 500 - 50% to 70 %

Broken
Sprint - 5 x (25 - 50 - 25)
10 seconds rest inbetween 25s and 50s

Sprint - 5 x 100s on the 2:00min (specialty strokes)
5 x 100s on the 1:45 all freestyle

Kick/ Swim 1x500
odd numbered length kick easy
even numbered lengths swim 100 %
specialty strokes on the even lengths
Specialty strokes on the 25s

Sprints - 16 x 25s
lengths 1, 5, 9, 13 (3 breaths per length)
lengths 2, 6, 10, 14 (2 breaths per length)
lengths 3, 7, 11, 15 (1 breath per length)
lengths 4, 8, 12, 16 (no Breathers)
(ON THE 30 SECONDS)
(ON LENGTHS 3,7,11,15 ON :45 SECONDS REST)

Cool Down easy 500

TOTAL YARDS 4,000


Total = 4,000 SC Yards


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